Masch - Whatup! My back feels like crispy bacon right now, fragile and burnt! The rackpulls for some reason are such an odd movement.
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Its totally an odd movement! Its like when a subway car pulls into the station and you’re waiting in front of the doors, getting ready to hop on in, and then…wuh wuh, only one door opens. Right? Right? Who’s with me?
I have no idea what you could replace rack pulls with (cept maybe pullthroughs). Let me know what you come up with - I’m using rack pulls as a DL substitute since I can’t fully DL yet, and I’m fucking done, bro, done I tell you!
ps. Sorry about the Jets
pps. Am i reading correctly SL RDL with 100lbs? You’re a beast!
Thanks Masch for your condolences…I know exactly what you mean, for me its like you are starting the DL mid-movement and I have trouble setting up and starting like your subway door analogy, somethings not right and while you know what it is it takes a while for your mind to register, no matter how simple. x2 on the back, my lower back and traps are wrecked, though the swings may have something to do with them as well
Is this the week you start easing into Oly lifting?
[quote]MattyXL wrote:
Greg - Thanks so much bro, I appreciate it. I have to remember this is supposed to be fun, and once I get this first one under my belt much of the apprehension will be gone…unfortunately for you get ready for shit tons of stupid questions about the meet, be warned lol!
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hahaha If you have any questions ask away my friend. I’ll give ya any tips or insight that I might have.
[quote]MattyXL wrote:
Greg - Thanks so much bro, I appreciate it. I have to remember this is supposed to be fun, and once I get this first one under my belt much of the apprehension will be gone…unfortunately for you get ready for shit tons of stupid questions about the meet, be warned lol!
[/quote]
hahaha If you have any questions ask away my friend. I’ll give ya any tips or insight that I might have.
here is a pretty good article about doing your first meet. It helped me out… you might have seen it, or something similar, already.[/quote]
Dude (Greg), that article has bad info -apparently it is possible to get a stylish singlet…LOL. Well done for your first meet btw.
Have nothing to add here Matty, since you have about a gazillion knowledgeable guys in your corner. Loner? I think not! Rebel maybe, but definitely with a cause.
NOTES: Much better today, felt good. The only issue I had today is I just cannot get the motion of the JM press so I replaced with CGBP, it just doesent feel like im doing it right. I heart tate presses alot. Im not sure if Im doing my Millie/assistance day or DE lower next…decisions decisions.
My boys, my favorites, the soundtrack of my life I present H 2 O GO!!!
The reason why the Rack pulls is harder is because your lifting the bar by pulling it up <-----WRONG!
Start by squezzing the beejeesus out of your Butt-cheeks and drive your heels through the floor-while pulling the weight into your hips. Most people start all wrong as well their way over the bar so the back rounds even more. Sit way back on the initial lift. Think of a good morning but the bar is in your hands. Make Sense?
Do your Millies first on DE day then DE bench then Heavy Lockouts or 4-5 board press. Do not go to failure on these. Do a 5x3 set up with 80% of your max and really force the weight up as fast as you can
My template would like this:
Standing DE militaries 80% 5x3 no grinders
De flat bench 9x3 50% 3 diferent grips
Heavy lockouts/4-5 board press work up to 3-5 rep max.
Do pullups sets of 5 between all pressing exercises vary your grips.
Each week add 5% for 2 weeks then start over or go to bands. So week 2 would be 55% week 3 60% then come back down and start over.
Kev - That setup may be better I will try that next.
Thanks Fischer - But I have been using the band bench as my main DE movement is this wrong? as supplemental work for my ME upper day I was using DB Neutral Grip press (1 handed). Since I am going to compete raw would you recommend upping the percentages a bit? I love the chins/pullups between all pressing movements but stopped since starting Westside, I will start again. I dont have access to boards, can you recommend another movement? Also do you have paypal, I feel I should be paying you lol!
If raw bands should be used sparingly. Do not grind out reps on DE day. It is supposed to br fast and powerful.
Foam roll press. I cut one of those 5-6 inch thick foasm rollers (white one) down and put it under my sweatshirt to hold in place.
Paused close grip bench. Is also a great ME secondaty lift.
Reason on the bands. They resemble the added resistance that happens at the top of the movement with a “shirted” bencher. ie: the resistance increases(bands) because the shirt does alot of work @ the bottom of the movement for you.
Bands beat you up alot. Be careful with these.
The reason we do all the pulling with the pressing is twofold: Bigger back more stable and healthier shoulders and with a pump in the lats/rhomboids really helps to teach how to flex the lats on the Bench Press.
And errrr Matty. I still play D&D ( I’m the DM ) LOL. And Warhammer. My inner geek comes out.
This is referring to the 80’s thread.
To everyone else “Nothing to see here move along”
<------ In my AVI I used to work at that Ren-Faire in Wisconsin as one of the squires who got the audience excited for the jousting tornament and the Falconry.
YES, I was also a big Marvel and Robotech RPG fan, man we used to have fun with it, campaigns would last months, we would always start at midnight and play into the wee hours it was great times, I stopped playing about 10 years ago but not voluntarily believe you me! you sir are not alone.
Thanks for all the useful info, I may have to reconsider what I have been doing, I did do CGBP today and loved them, I replaced them with the JM press because I cannot seem to do them right, Tate presses are also always in the mix…
Now all the RPG games I used to play on my Commodore 128 is coming back to me…Pools Of Radiance, Telengard, Curse of the Azure Bonds, Ultima, ok ok my inner geek is getting crazy.
NOTES: Because I am on a very strict schedule, its gonna be very difficult to get to my friends Jersey gym. Im gonna have to do most training as usual alone, which is ok, unfortunately they have some stuff I wont have access to in my commercial gym (i.e GHR, Reverse Hyper) and having viable spotters. Well my log title is apropos.
I read Tates latest installment and the adjoining 9 week WS program, I gotta say I loved the set up, and I will follow this programming, adding in some of Fischers suggestions (i.e pullups between all presses) and replacing the reverse hypers and GHRs with single leg RDLs and Pull throughs because of lack of equipment. I did tates DE lower today and my legs and lower back are fried…
Today I, admittedly woke up on the wrong side of the bed, I was ornery and cranky for no reason at all. So a guy at the gym of whom I become friendly with goes up to me and tells me that he was telling the resident power-lifters at my commercial gym about me and how they should recruit me.
Now I have seen these guys, and they are strong and stronger at the three lifts then I am. He then said that they said no, that I couldn’t. Generally I would of laughed it off, but as mentioned I wasn’t in a good mood, so I basically told this guy to tell them to go fuck themselves and told him that I would rather him not be my recruiter. He was taken aback because I am generally pretty nice and affable.
But seriously I didn’t ask to be on no fucking team I could give a flying fuck, I dont need there approval! They came to the gym later and since it bothered me so much I went up to them and made it clear that I could give a fuck about their PL crew and didn’t ask to be part of it. One guy tried to explain but I really could care less. I am very bothered by this I mean first I dint ask to be part of it, and on top of it they denied me!
Maybe I do feel slighted and maybe a wee bit butt hurt. On any different day it would slide off, but today wasn’t the day.
